The Kiki
By: Mike Manzi
I present to you The Kiki. Why? Because Kiki is a bitch, and so are these workouts.
Workout #1: Chest and Biceps
Chest Circuit
Perform 2-3 times
Exercise
|
Repetitions
|
Pushups
|
10
|
Incline Pushups
|
10
|
Decline Pushups
|
10
|
10
| |
Rest 2-3 Minutes
|
--
|
Dumbbell Flyes
|
30
|
Dumbbell Chest Press
|
20
|
Pushups
|
10
|
Burpees
|
20
|
Biceps
Set 1
Exercise
|
Repetitions
|
15
| |
Cable Rope Curls
|
15
|
Narrow-grip Cambered Bar Curls
|
15
|
Set 2
Exercise
|
Repetitions
|
Wide-grip Cambered Bar Curls
|
10, 8, 6
|
Cable Rope Curls
|
15
|
Narrow-grip Cambered Bar Curls
|
10, 15, 20
|
Set 3
Exercise
|
Repetitons
|
Wide-grip Cambered Bar Curls
|
15
|
Cable Rope Curls
|
15
|
Narrow-grip Cambered Bar Curls
|
15
|
Workout #2: Back and Triceps
Back Circuit
Perform 2-3 times
Exercise
|
Repetitions
|
15
| |
15
| |
15
| |
Narrow-grip Seated Rows
|
15
|
Rest 2-3 minutes
|
--
|
Narrow-grip Seated Rows
|
30
|
Bent-over Dumbbell Rows
|
20 (each)
|
Pullups
|
10
|
Burpees
|
20
|
Biceps
Set 1
Exercise
|
Repetitions
|
V-bar Pulldowns
|
15
|
Overhead Rope Extensions
|
15
|
Reverse-grip Cambered Bar Pulldowns
|
15
|
Set 2
Exercise
|
Repetitions
|
V-bar Pulldowns
|
10, 8, 6
|
Overhead Rope Extensions
|
15
|
Reverse-grip Cambered Bar Pulldowns
|
10, 15, 20
|
Set 3
Exercise
|
Repetitions
|
V-bar Pulldowns
|
15
|
Overhead Rope Extensions
|
15
|
Reverse-grip Cambered Bar Pulldowns
|
15
|
Workout #3: Legs and Abdominals
Leg Circuit
Perform 2-3 times
Exercise
|
Repetitions
|
Bodyweight Squats
|
20
|
Box Jumps
|
20
|
Bodyweight Lunges
|
20
|
Jump Squats
|
20
|
Rest 2-3 minutes
|
--
|
Barbell Squats
|
15
|
Seated Leg Curls
|
15
|
Knee Extensions
|
10
|
Stiff-legged Deadlifts
|
15
|
Mountain Climbers
|
20
|
Abdominal Circuit
Perform 2-3 times, rotate workouts each week
Workout 1
Exercise
|
Repetitions
|
Crunches
|
20
|
Russian Twists
|
20
|
Reverse Crunches
|
20
|
Plank
|
60 seconds
|
Workout 2
Exercise
|
Repetitions
|
Hanging Leg Raises
|
15
|
Bicycle Crunches
|
20
|
15
| |
Mountain Climbers
|
20
|
Workout #4: Shoulders and Calves
Shoulder Circuit
Perform 2-3 times
Exercise
|
Repetitions
|
Barbell Upright Rows
|
10
|
Dumbbell Front Raises
|
10
|
Dumbbell Lateral Raises
|
10
|
Dumbbell Rear Delt Flyes
|
10
|
Rest 2-3 minutes
|
--
|
Barbell Upright Rows
|
30
|
Dumbbell Lateral Raises
|
20
|
Arnold Presses
|
10
|
Burpees
|
20
|
Calf Workouts
Rotate each week
Workout 1
Exercise
|
Sets
|
Repetitions
|
Seated Calf Raise
|
4
|
25
|
Standing Calf Raise
|
4
|
6-8
|
Workout 2
Exercise
|
Sets
|
Repetitions
|
Standing Calf Raise
|
4
|
25
|
Seated Calf Raise
|
4
|
6-8
|
